Why You’ll Love This Recipe
- Quick Preparation: From start to finish, this dish takes less than 15 minutes, making it ideal for busy schedules.
- Simple Ingredients: Requires only a handful of common kitchen staples.
- Healthy Option: Flounder is low in fat and high in protein, contributing to a balanced diet.
- Versatile Pairings: Complements a variety of side dishes, from vegetables to grains.
Ingredients
- 4 flounder fillets
- 2 tablespoons grated lemon zest (about 2 lemons)
- 1 tablespoon extra virgin olive oil
- 1¼ teaspoons crushed black peppercorns
- ½ teaspoon salt
- 2 garlic cloves, minced
- Fresh parsley for garnish
- Lemon wedges for serving
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Preheat the Oven: Set your oven to 425°F (218°C) and prepare a baking sheet with nonstick cooking spray or line it with parchment paper for easier cleanup.
- Prepare the Seasoning: In a small bowl, mix together the lemon zest, olive oil, crushed black peppercorns, salt, and minced garlic to form a paste.
- Season the Fillets: Place the flounder fillets on the prepared baking sheet. Evenly distribute the lemon-garlic mixture over the top of each fillet, gently rubbing it in to ensure full coverage.
- Bake: Bake the seasoned fillets in the preheated oven for approximately 8 minutes, or until the fish flakes easily with a fork.
- Serve: Once done, remove from the oven and garnish with freshly chopped parsley. Serve immediately with lemon wedges on the side.
Servings and Timing
- Yield: Serves 4
- Preparation Time: 5 minutes
- Cooking Time: 8 minutes
- Total Time: 13 minutes
Variations
- Alternative Fish Options: If flounder isn’t available, this recipe works well with other mild white fish such as sole, halibut, or cod.
- Herb Additions: Incorporate fresh herbs like dill, thyme, or basil into the seasoning mix for added flavor complexity.
- Spice It Up: For those who enjoy a bit of heat, add a pinch of red pepper flakes or a dash of cayenne pepper to the seasoning blend.
- Citrus Twist: Experiment with other citrus zest, such as lime or orange, to give the dish a different aromatic profile.
Storage/Reheating
- Refrigeration: Allow any leftover flounder to cool completely before placing it in an airtight container. Store in the refrigerator for up to 2 days.
- Reheating: To maintain the fish’s moisture, reheat in a preheated oven at 350°F (175°C) for about 10 minutes. Avoid microwaving, as it can make the fish rubbery.
- Freezing: It’s best to consume the fish fresh, as freezing can alter its delicate texture.
FAQs
What does flounder taste like?
Flounder has a delicate texture with a mild, slightly sweet flavor, making it a versatile choice for various recipes.
Can I use frozen flounder fillets?
Yes, frozen flounder fillets can be used. Ensure they are fully thawed and patted dry before seasoning and baking.
Is it necessary to remove the skin from the flounder?
Flounder is typically sold with the skin removed. If your fillets have skin, it’s edible but can be removed based on personal preference.
How can I tell when the flounder is fully cooked?
The fish is done when it flakes easily with a fork and appears opaque throughout.
Can I prepare this recipe on a grill?
Yes, grilling is an excellent alternative. Place the seasoned fillets on a preheated grill over medium heat and cook for about 3-4 minutes per side.
What sides pair well with baked flounder?
Steamed or roasted vegetables, rice pilaf, couscous, or a fresh garden salad complement baked flounder nicely.
Is this recipe suitable for those on a low-sodium diet?
To reduce sodium, adjust the amount of added salt or use a salt substitute.
Can I add breadcrumbs for a crunchy texture?
Yes, sprinkling seasoned breadcrumbs over the fillets before baking can add a delightful crunch.
How do I prevent the fish from sticking to the baking sheet?
Using parchment paper or a light coating of nonstick cooking spray on the baking sheet will help prevent sticking.
Is flounder a sustainable seafood choice?
Sustainability varies by region and fishing practices. It’s advisable to consult local seafood guides or resources like the Monterey Bay Aquarium’s Seafood Watch for recommendations.
Conclusion
This baked flounder with fresh lemon pepper is a quick, flavorful, and healthy option for any meal. Its simplicity and versatility make it a go-to recipe for both novice and experienced cooks.
Print
8 Minute Baked Flounder
- Total Time: 13 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
This Baked Flounder with Fresh Lemon Pepper is a light, flavorful, and healthy dish that comes together in just 13 minutes! The mild, slightly sweet taste of flounder pairs beautifully with the zesty brightness of lemon zest and the subtle heat of freshly crushed black peppercorns. Perfect for a quick weeknight dinner or a healthy meal prep option!
Ingredients
- 4 flounder fillets
- 2 tbsp grated lemon zest (about 2 lemons)
- 1 tbsp extra virgin olive oil
- 1 ¼ tsp crushed black peppercorns
- ½ tsp salt
- 2 garlic cloves, minced
- 2 tbsp fresh parsley, chopped (for garnish)
- Lemon wedges, for serving
Instructions
1️⃣ Preheat the Oven:
- Set oven to 425°F (218°C).
- Line a baking sheet with parchment paper or lightly coat with nonstick spray.
2️⃣ Prepare the Seasoning:
- In a small bowl, mix lemon zest, olive oil, black pepper, salt, and minced garlic to form a paste.
3️⃣ Season the Fillets:
- Place flounder fillets on the prepared baking sheet.
- Evenly spread the lemon-garlic mixture over the top of each fillet, rubbing gently to coat.
4️⃣ Bake:
- Bake for 8 minutes, or until the fish is opaque and flakes easily with a fork.
5️⃣ Serve:
- Garnish with fresh parsley and serve with lemon wedges.
- Enjoy immediately!
Notes
✅ Alternative Fish – Works well with sole, halibut, or cod.
✅ Herb Additions – Try dill, thyme, or basil for extra freshness.
✅ Add a Kick – Include a pinch of red pepper flakes or cayenne for some spice.
✅ Citrus Twist – Experiment with lime or orange zest for a unique flavor.
✅ Crunchy Option – Sprinkle with seasoned breadcrumbs before baking.
- Prep Time: 5 minutes
- Cook Time: 8 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
